Workout Plan – Gym full week workout plan

Here’s a Full Week Gym Workout Plan that targets all muscle groups throughout the week, allowing for muscle growth, strength, and cardiovascular fitness. This plan includes a combination of strength training, cardio, and recovery, designed to give you a balanced approach to fitness.

Day 1: Upper Body (Push: Chest, Shoulders, Triceps)

• Warm-up: 5-10 minutes of light cardio (e.g., treadmill, cycling)
• Workout:
  1. Barbell Bench Press – 4 sets of 8-10 reps
  2. Incline Dumbbell Press – 3 sets of 8-10 reps
  3. Dumbbell Lateral Raises – 3 sets of 12 reps
  4. Overhead Dumbbell Shoulder Press – 3 sets of 8-10 reps
  5. Tricep Dips – 3 sets of 10-12 reps
  6. Tricep Rope Pushdowns – 3 sets of 12 reps
  7. Chest Flyes (Machine or Dumbbells) – 3 sets of 12 reps
• Cool-down: Stretching for chest, shoulders, and triceps (5-10 minutes)

Day 2: Lower Body (Legs & Glutes)

• Warm-up: 5-10 minutes of light cardio (e.g., cycling or walking)
• Workout:
  1. Barbell Squats – 4 sets of 8-10 reps
  2. Leg Press – 3 sets of 10-12 reps
  3. Walking Lunges (Dumbbells) – 3 sets of 12 reps per leg
  4. Romanian Deadlifts (Dumbbells or Barbell) – 3 sets of 10 reps
  5. Leg Curls (Machine) – 3 sets of 12 reps
  6. Glute Bridges – 3 sets of 15 reps
  7. Calf Raises – 3 sets of 15 reps
• Cool-down: Stretching for legs and glutes (5-10 minutes)

Day 3: Cardio & Core

• Warm-up: 5-10 minutes of light cardio (e.g., brisk walking)
• Workout:
  1. Running or Cycling – 30 minutes of moderate-intensity cardio
  2. Russian Twists – 3 sets of 20 reps (each side)
  3. Plank – 3 sets of 30-60 seconds
  4. Bicycle Crunches – 3 sets of 20 reps
  5. Mountain Climbers – 3 sets of 30 seconds
  6. Leg Raises – 3 sets of 15 reps
• Cool-down: Stretching for core and legs (5-10 minutes)

Day 4: Upper Body (Pull: Back, Biceps)

• Warm-up: 5-10 minutes of light cardio (e.g., treadmill, rowing machine)
• Workout:
  1. Pull-ups (or Lat Pulldown) – 4 sets of 8-10 reps
  2. Barbell Rows – 4 sets of 8-10 reps
  3. Seated Cable Rows – 3 sets of 10 reps
  4. Dumbbell Bicep Curls – 3 sets of 12 reps
  5. Hammer Curls (Dumbbells) – 3 sets of 12 reps
  6. Face Pulls – 3 sets of 12 reps
  7. Shrugs (Dumbbell or Barbell) – 3 sets of 12-15 reps
• Cool-down: Stretching for back and biceps (5-10 minutes)

Day 5: Lower Body (Hamstrings, Glutes, and Core)

• Warm-up: 5-10 minutes of light cardio
• Workout:
  1. Deadlifts (Conventional or Romanian) – 4 sets of 8-10 reps
  2. Bulgarian Split Squats – 3 sets of 10-12 reps per leg
  3. Hip Thrusts (Barbell or Machine) – 3 sets of 12 reps
  4. Leg Curls (Machine) – 3 sets of 12 reps
  5. Glute Kickbacks (Cable) – 3 sets of 12 reps per leg
  6. Core Exercise: Cable Woodchoppers – 3 sets of 12 reps per side
  7. Ab Rollouts (Wheel or Barbell) – 3 sets of 10-12 reps
• Cool-down: Stretching for hamstrings, glutes, and core (5-10 minutes)

Day 6: Full Body Conditioning (HIIT)

• Warm-up: 5-10 minutes of light cardio
• Workout (HIIT Circuit, 30 seconds on, 30 seconds off for 4 rounds):
  1. Burpees
  2. Jump Squats
  3. Mountain Climbers
  4. Kettlebell Swings
  5. High Knees
  6. Jumping Jacks
• Cool-down: Full-body stretching (5-10 minutes)

Day 7: Active Recovery or Rest

• Activity: Take a rest day or engage in light, active recovery activities such as:
  • Yoga
  • Light walking
  • Swimming
  • Foam rolling for muscle recovery
  • Stretching for mobility

Expert Tip: Rest is crucial for muscle repair and recovery, especially after intense strength and cardio workouts. Active recovery will help reduce soreness and stiffness.

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Additional Tips for Success:

• Progressive Overload: Gradually increase the weights or intensity each week to continue making progress.
• Consistency: Stick to the plan to see results over time. Consistency is key to success.
• Nutrition: Fuel your body with enough protein (1g per pound of body weight) and maintain a balanced diet to support muscle growth and recovery.
• Hydration: Drink plenty of water throughout the day to stay hydrated, especially during and after workouts.

This 7-Day Gym Workout Plan is well-rounded, targeting all major muscle groups throughout the week. The combination of strength training, cardio, and rest days ensures balanced fitness progress while reducing the risk of overtraining.